Baby wearing vs. a belly wrap - what’s better?
In the early postpartum weeks, your body is healing, your baby wants to be close, and your hands are rarely free. That’s where babywearing becomes a game-changer—not just for connection, but also for movement and recovery.
As a pelvic health physical therapist and mom of two, I’m passionate about helping you reconnect with your core, move with confidence, and bond with your baby—all at once.
Baby wearing gives you support while you’re holding bub, vs. an abdominal binder squeezes your organs in and puts pressure downwards - can you tell which one I recommend?
Why Babywearing Helps in Postpartum
Babywearing isn’t just convenient—it supports both your baby’s development and your physical recovery:
Promotes bonding and regulation for your baby
Reduces crying and helps with digestion (upright positioning)
Supports your posture when done correctly - definitely better than wearing a corset
Frees your hands so you can move, breathe, and stretch
Allows you to safely return to gentle strength work without needing childcare
Wearing an abdominal binder is great for if you are experiencing back pain or incisional pain, but more than that it stops your core from working independently
It’s always better to strengthen your deep core to give you foundational support than wear a binder
Before You Begin: Babywearing Safety Basics
To safely babywear during exercise or daily movement, follow the T.I.C.K.S. rule:
Tight – Baby is snug and close to your body
In view at all times – You should see baby’s face without leaning
Close enough to kiss – Baby’s head is high on your chest
Keep chin off chest – Airway is clear and baby can breathe easily
Supported back – Baby’s spine is supported in a natural “C” curve
Choose a carrier that fits your body and allows weight to distribute across your hips, not just your shoulders. If you're newly postpartum or healing from a cesarean, start slow and listen to your body.
Safe & Supportive Postpartum Exercises You Can Do While Babywearing
Here are a few low-impact, core-friendly movements you can do with your baby strapped in:
1. Squats
Stand nice and tall with your feet the width of a yoga mat
Inhale to lower, exhale to squeeze glutes and stand back up
2. Sumo Squats
Stand tall with your legs the length of a yoga mat, wide and strong
Inhale to lower, imagining you’re inbetween two walls. Exhale to lift back up
3. Scapular Angels
Take your arms up to create goal posts
Squeeze them down your back, engaging your shoulder blades and opening your chest
Remember: Movement Isn’t About “Bouncing Back”
It’s about reclaiming your strength, reconnecting with your body, and feeling supported. Babywearing allows you to include your baby in that journey, keeping both of you close while you rebuild confidence and function.
Need Guidance?
As a pelvic floor physical therapist and mom of two, I created this online babywearing class to help you rebuild strength, relieve pain, and reconnect with your body—all while keeping your baby close.
These workouts are designed to be safe for your core and pelvic floor, combining expert rehab with real-life movement. No need for childcare or fancy equipment—just show up with your baby and a carrier.
👉 Ready to feel strong, supported, and confident again? Here’s the link!
If you want more help with recovering postpartum, I have a full 12 week program to take you all the way back to the activities you love, like running, jumping and heavy lifts (all while sculpting your core and improving mobility and pain).
Start here with reBlume today!
